Your Health Matters Nutritious Eating 3 Portion Distortion

Your Health Matters: Nutritious Eating 3: Portion Distortion How Food Portions Have Changed in 20 Years 1 Presentation adapted from the National Heart, Lung, and Blood Institute Obesity Education Initiative

CHEESEBURGER 20 Years Ago Today 333 calories 590 calories Calorie Difference: 257 calories 2

How long will you have to lift weights in order to burn the extra 257 calories? * If you lift weights for 1 hour and 30 minutes, you will burn approximately 257 calories. *Based on 130 -pound person 3

FRENCH FRIES 20 Years Ago Today 210 Calories 2. 4 ounces How many calories are in 610 Calories today’s portion of fries? 6. 9 ounces Calorie Difference: 400 Calories 4

How long will you have to walk leisurely in order to burn those extra 400 calories? * If you walk briskly for 1 hour and 10 minutes you will burn approximately 400 calories. * *Based on 160 -pound person 5

SPAGHETTI & MEATBALLS 20 Years Ago Today 500 calories 1 cup spaghetti with sauce and 3 small meatballs 1, 025 calories How many calories 2 cups of pasta with do you think are in sauce and 3 large today's portion of meatballs spaghetti and meatballs? Calorie Difference: 525 calories 6

How long will you have to swim in order to burn the extra 525 calories? * If you swim (moderately) for 1 hour and 30 minutes, you will burn approximately 525 calories. * *Based on 130 -pound person 7

TURKEY SANDWICH 20 Years Ago 320 calories Today How many calories are 820 calories in today’s turkey sandwich? Calorie Difference: 500 calories 8

How long will you have to ride a bike in order to burn those extra 500 calories? * If you ride a bike for 1 hour and 25 minutes, you will burn approximately 500 calories. * *Based on 160 -pound person 9

TORTILLA 20 Years Ago Today 220 calories (2) small/fajita flour tortillas How many calories in 420 (2) large/burrito size flour tortillas? flour tortilla? Calorie Difference: 200 calories 10

How long will you have to sweep in order to burn the extra 200 calories? * If you sweep for 50 minutes you will burn the extra 200 calories. * *Based on 160 -pound person 11

SODA 20 Years Ago Today 85 Calories 6. 5 ounces 250 Calories How many calories 20 ounces are in today’s portion? Calorie Difference: 165 Calories 12

How long will you have to work in the garden to burn those extra 165 calories? * If you work in the garden for 35 minutes, you will burn approximately 165 calories. * *Based on 160 -pound person 13

Eat a healthy diet of mostly fruits, vegetables and whole grains. Pay attention to serving sizes. Eat smaller portions of high-calorie foods. Replace calorie-dense foods and drinks with vegetables, fruits, whole grains, and other low-calorie choices. When you eat out, choose options low in calories, fat, and sugar; avoid large portions. 14 The American Cancer Society

What counts as a serving? ½ cup rice or pasta = baseball 1 cup cooked veggies = tennis ball ¼ cup nuts or dried fruit = golf ball 2 TBSP nut butter = ping pong ball 1 oz hard cheese = 4 dice 3 oz meat/fish/poultry = deck of cards 1 potato = computer mouse Adapted from Whole Foods Market, “The Whole Deal” August/September 2009 15

Challenge! When eating out, cut your order in half and share it with someone or take half home for another meal. 16

Portion Distortion Key Point Recap Ø Size matters! Pay attention to servings/portions. Ø More calories IN means more calories to burn. Ø Eat a healthy diet of mostly fruits, vegetables, and whole grains. 17

Switch to Healthy Eating Power. Point 18